Add a morning jog, an afternoon power walk, or workout at the gym to the daily routine. Consider other aerobic activities like cycling, swimming, and dancing to keep your fitness routine fresh and engaging. At work, why not take a short walk during the lunch break to keep your blood pumping.
2. Nutritious breakfast.
It is said that breakfast is the most important meal of the day. A healthy breakfast provides fuel for the upcoming demands of the day. Beginning the day with sound nutrition helps boost productivity, cognitive focus, decision-making, and stamina.
Even those who don’t like to eat in the morning should grab a small snack, such as a banana, some nuts, a yogurt, or a protein bar. For those who enjoy a good breakfast, stick to whole-grain cereals or bread, fresh fruits, and eggs.
3. Improve sleep quality.
Lack of sleep can be a relapse trigger. Getting a minimum of 7 hours of quality sleep can improve mood, cognitive functioning, concentration, and energy level. This allows the individual to face the stressors of the day on solid footing, thus reducing the risk of relapse.
Getting sound sleep can be accomplished by establishing a regular sleep schedule, shutting off electronic devices and phones an hour before bedtime, reducing caffeine use after 3 p.m., and avoiding heavy meals after 7 p.m.
4. Nurture your relationships.
Family relationships, friendships, and marriages should be nourished in recovery. Humans have an inherent need for connection. Substance abuse can harm those relationships and connections, so part of the recovery effort should include special attention to reconnecting and restoring the bond.
In recovery, the core support network—friends and family—will need to be honored. Cultivate these relationships to enjoy emotional stability as well as an excellent source of recovery support.
5. Practice gratitude.
It is very nourishing to the spirit to acknowledge the daily blessings experienced in recovery. Calling to mind all that is right in one’s world will offset the negatives and help keep the individual in a positive frame of mind.
Even the smallest little things that were a source of joy or elicited a smile are a source of gratitude. Express your thanks to others generously and regularly, and keep a gratitude journal to get in the habit of acknowledging your blessings.
Mindfulness is a highly effective tool for managing distracting thoughts and emotions in early recovery. Mindfulness can help train the mind to redirect negative or stressful thoughts and feelings and learn to accept them without judgment. Practicing mindfulness can help reduce the risk of relapse and give the individual a greater sense of control in their new sober life.